Am
A. Hang Squat CLean x 2 no drop after rep 1; rest 3 min x 5
B. Front Squat - 3-5 x 4; rest 4 min
+
5 sets @ 100%:
5 clean and jerk - 155#
5 burpees
5 squat clean - 155#
25 double unders
rest walk 5 min active
pM
Airdyne 60 min @ Z1 easy pace - HR 115-125
(get off every 5 min for a 30 sec walk around pace - inlcude this in time)
AM Session Notes:
ReplyDeleteA.) This sucked. Was not warm. I now know I really need warm up arms/shoulders/wrists ANYTIME a squat clean or a thruster even, is involved.
B.) Got warm here went, 245(4), 265(4), 285(4), 295(3). PR on a 3 rep.
C.) Times got faster every set as I got warmer. The squat cleans slowed me down in all sets. Could string 2....sometimes 3 together. 1:27, 1:24, 1:22, 1:17, 1:17
Followed with 40/50g protein/carb
PM Session:
Completed. Gonna need a TV or some better jams for these sessions.